First, halve a medium, 2- to 3-pound butternut squash and scoop out its seeds. Wash your seeds until they're clean, then set them aside on a paper towel to dry.

Cut each half into three sections and lay the pieces of the squash face down on a microwave-safe plate.

Add a few spoonfuls of water to the plate to ensure there's enough moisture, cover it with another microwave-safe bowl or splatter guard, and cook for five minutes.

The squash should take about 10 to 15 minutes to cook, but I recommend checking on it after each five-minute interval since some microwaves are stronger than others.

Now, the real flavor-bomb component: cooking garlic in extra-virgin olive oil.

While your squash is in the microwave, add eight to 12 peeled garlic cloves to a small pan with enough olive oil to cover them, about 3 to 4 tablespoons.

Crank the heat up on your stovetop to medium — there's no need to go higher than that or you'll risk burning the oil. Keep a close eye on the garlic, especially the smaller bulbs, making sure to flip them over so they brown on both sides.

Once both sides of the garlic start browning, turn the stove off and let them sit in the hot oil so the residual heat gently toasts the bulbs.

By the 15-minute mark, you should be able to pierce the squash's bright-orange flesh with a fork.

Once the squash is cooked and has cooled, scoop the flesh out with a spoon and place it directly into your blender.

Add ½ cup of water to the squash, then blend. I like to use water to thin the soup so the clean taste of the squash and any other seasonings shine through.

Incorporate the roasted garlic cloves and a pinch of salt and blend until smooth, adding more water as necessary. If the mixture is too thick and stops blending, use a spatula to gently move the squash around, allowing water to reach the bottom.

Mix until smooth and creamy. Add salt to taste.

A bowl of soup wouldn't be complete without a garnish. Take those reserved butternut-squash seeds and toss them back into the garlic oil.

Turn the heat up to medium and let them cook for three to four minutes.

To serve, spoon the soup into bowls and top with garlic oil and the squash seeds.

If you want to be fancy, you can even add a splash of balsamic or sherry vinegar.

This story was originally published on November 27, 2022, and most recently updated on October 21, 2025.